FRIDAY 15 February 2024
Warm-up3x 10 Push-ups 10 Ring rows 10 KB Deadlift 10 KB Swing WorkoutFor time:10-9-8-7-6-5-4-3-2-1 Double KB Deadlift 2×24/2×16 Double KB Hang Clean & jerk 2×24/2×16 ...
THURSDAY 14 February 2023
Warm-up100m runAMRAP 67m Walking Lunge twist10 heel Touches5 Walkers7 Double/single KB Deadlift (light)10 Calf raises Workout“Fortune Faded”2:00 AMRAP5 Shuttle runs 7m (there and back = 1)+Max Distance Dual DB Lunge (2×20/2x15kg) -Rest 1:00 minute between sets-Repeat until 15 lengths of 7m have been completed-Scale shuttle run amount first then, lunge lengths ...
WEDNESDAY 13 February 2023
Warm-up AMRAP 6 20 Singles 10 Sit-ups 10 Hanging knee raises S&T 15 minutes Work up to a max set DU’s/singles Workout 20 toes-to-bars40 double-unders 15 toes-to-bars30 double-unders 10 toes-to-bars20 double-unders 5 toes-to-bars10 double-unders Scaling: Hanging knee raises/lying leg raises/sit-ups 3x singles/plate hops ...
TUESDAY 12 February 2023
Warm-upAMRAP 510 Bend + bow10 Box step-ups10 KB swing Intermediate/advanced: 1x (bar)10 Hang Power Snatch10 OH Squat10 Snatch Balance Beginner:20 Alt DB Hang snatch20 PVC OH Squat/PVC OH box squat S&T Intermediate/advancedSnatch ComplexEvery 2:00 minutes, 6 Sets, Complete the following:1 Hang Snatch1 OH SquatRest 15 seconds (minimum)1 squat Snatch (Scaled: power snatch) *Work up in weight Beginner Every 2 minutes, 6 sets3 Snatch grip deadlift 3 Hang power snatch 1 OH squat/OH box squat *Work up or use the same weight Alternative: Every 2 minutes, 6 sets5 DB Hang Snatch Left + 5 DB snatch Left 5 DB Hang Snatch Right + 5 DB snatch Right Workout“Sick Love”4 Rounds:3 minute AMRAP4 Box Jumps (scaled:...
MONDAY 12 February 2023
Warm-up2x 10 PVC PT10 PVC GM5 Walkers10 KB Deadlift 10 KB swing 10 Heel touches 1x (bar) 15 Deadlift S&T 5 Sets5-4-3-3-3Deadlift Work up in weight Scaling options: Empty bar/KB/double kb deadlifts/block deadlifts Workout 1-2-3-4-5-6-7-8-9-10 Reps of:Deadlifts (102/70)Bar-Facing Burpees (step up allowed) Scaling options: Empty bar/KB/double kb deadlifts/block deadliftsstep down burpees/up downs/box push-up + jumping jack ...
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